Supplements

Bodybuilding Protein Cycling for Massive Gains

Published

4 years ago

January 6, 2021

Paul

Mistakes, Protocol, Pros and Cons

There is no bodybuilding without protein. Protein cycling(PC) is a strategy where bodybuilders alternate between high, low, and average protein consumption. A high-protein diet is a secret to hardcore bodybuilding, but it will not help you maintain the perfect body; protein cycling does. Your body needs various kinds of proteins to grow and strengthen muscle naturally and from supplements. Protein cycling is based on measured protein consumption from considerable amounts of protein and different sources, generally within a two-week cycle.

However, high protein consumption, for a long time, has been found to induce anabolic resistance. Athletes such as bodybuilders must pay attention to how their body rehydrates, replenishes, and repairs after every exercise. That will help you adapt to training faster than usual and reduces the chances of getting fatigued. Additionally, skeletal muscles normally mass with aging.

Anabolic resistance refers to reduced muscle ability to stimulate protein synthesis. Aging comes with anabolic resistance even though feeding-induced simulation remains constant. However, some elements of feeding resistance affect their protein intake significantly for some people.

Helpful Facts in Protein Cycling

You should take one gram of protein per pound of body weight. Every fitness enthusiast must follow this religiously if they want to have an enviable body. Most fitness professionals have achieved a lot body-wise by ensuring their body is not short of proteins needed for MPS. Additionally, they can take only what will contribute to muscle growth without necessarily adding extra pounds of fat. If you weigh 250 pounds, you must take anywhere between 240 and 260 grams of protein daily.

Although this might be difficult to achieve due to many factors, it is important to ensure it is done four days a week. Otherwise, you might not complete the required muscle mass. Moreover, your exercise rate and intensity will dictate whether you need slightly more or less of the recommended amount. Elite bodybuilders, for example, can take up to 2 grams per pound of their body weight. If a bodybuilder wants to increase protein synthesis and nitrogen retention, they must take high-protein foods like beef, fish, chicken, etc.

Muscle Growth

Rapid muscle growth does not only stop at taking more protein. It involves taking them correctly and with carbs. Additionally, the diet must also include proper fat intake. The trick is to balance the three, not substituting one with the other. As mentioned earlier, taking too much or too little protein might not achieve the desired results as far as bodybuilding and fitness are concerned. It doesn’t matter whether your body is natural; only take the protein it can accommodate.

Also, people are wrong to assume that carbs are entirely bad and proteins are reasonable. As long as the balance is maintained, then you’re good to go. Fats, on the other hand, are a bit different. The fact about fats is that you will get fat if you take more fat, but the reverse is invalid. Depending on your routine, only take a certain amount of fat daily. For instance, you cannot take the same amount of fat when doing intensive exercises and light ones like just training your shoulders. You will need more energy to do deadlifts and other full-body routines; most of that energy comes from burning fat.

Protein Cycling Protocol

Excess fasting and protein cycling are undoubtedly the best way to slow down aging for bodybuilders. Additionally, there is growing evidence that protein cycling helps prevent cancer, heart disease, and diabetes. While the average human takes about 70 grams of protein daily, bodybuilders need about twice to maintain muscle mass. A typical bodybuilder protein cycling involves halving protein intake within the first five days and doubling it afterward. Depriving your body of proteins within the first five days enhances autophagy, which is your body's process of carrying out protein recycling.

Today's greatest bodybuilders have successfully stimulated more excellent protein retention through protein cycling. And that is precisely where the secret to their success lies. Unknown to many, protein cycling is not something easy to go about. The truth is that many people struggle to make this dream a reality, something that has dramatically affected their fitness careers. For bodybuilding newbies, we will show you the steps you can use for proper protein cycling.

Step 1: Reduce Protein Intake for the First 5 Days

For about five days, reduce the amount of protein you take considerably to maybe half the amount you used to take. However, it is recommended that you take not more than 1 gram of protein per 1 pound of body weight within those five days and see how your body responds to the change. It would help if you weren’t worried that you might shrink within those few days. No, it takes much longer for your muscle mass to show a significant reduction. However, be careful not to take too little protein during that period. You must not go below 0.5 grams per pound of body weight.

Although your body may change its metabolic rate to accommodate protein deficiency, there is a specific limit on how much change it can sustain. The resulting anti-catabolic effect from reduced protein metabolism has been found to enhance muscle growth. Regularly decreasing your protein intake induces muscle preservation in your body. At the same time, your muscles will be growing at almost the same rate as before. The result is increased muscle mass over a relatively short period.

Step 2: Increase Protein Intake After 5 Days

Up your protein intake after the first five days. Remember that the first step involved reducing protein consumption to induce enzymatic anti-catabolism. Once you switch gears in this second stage and start taking more protein, your body accumulates more protein and builds muscle. The enzymes that cause protein anti-catabolism will slow metabolism, while the protein consumption surge will enhance muscle growth. Bodybuilders with more than 200 pounds should start taking between 1.5 and 1.8 grams of protein per pound at this stage. You should increase the rate to 2 grams per pound daily for ten days if you’re on a two-week cycle. All this is geared towards helping the body achieve a hyper-anabolic state, highly enzymatic and ideal for muscle growth.

Must Read:: Best Diet Plan for Bodybuilders 2019

Protein Cycling Mistakes to Avoid

Protein cycling may not achieve your desired results if you don’t do some things right. Here are some protein cycling mistakes to avoid.

1. Taking More Than You Can Sustain

Some bodybuilders are impatient and want instant transformation. While bodybuilding is about gratification, be careful not to overwhelm your body with proteins. Most protein foods promise quick results with certain restrictions in terms of what amount to take and how to take it. It is very tempting to bypass such requirements and do everything you like. That is disadvantageous from many angles. One is that you may take in extra calories, which may not help you achieve the ideal muscle mass.

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Similarly, taking protein foods with meager calories and too many of them may experience painful weight loss. You are not supposed to lose more than the recommended weight as a bodybuilder because it might take longer to recover. Most people will generally gain their weight back after six months. That is a bit too long in professional bodybuilding and fitness. It would be best never to take in more protein than your body can sustain.

2. Changing Programs Frequently

You can only engage in beneficial protein cycling if you stick to one working program. Unfortunately, many bodybuilders may hop from one program to another, which is not advisable. The reason is that you may erase the gains you have made in the previous cycling program when you shift to a new one. Additionally, you may not get any results if you are not patient enough to finish the program. There is no other secret to getting results in protein cycling except patience and consistency with the chosen program. Even when losing confidence and motivation, stick to your schedule anyway. You will be surprised at how fast you will get the desired results when you stick to one plan. Note that changing programs involves reducing the amount of protein to take in grams per pound of body weight.

3. Setting Unrealistic Goals

Aiming high but not having expectations that exceed your abilities is okay. You may never achieve anything if you form a habit of coming up with unrealistic bodybuilding goals regarding protein cycling. If you want to increase muscle significantly within a short time, you may be forced to consume more proteins than recommended. You may not only fail to achieve your ‘goal’ but also jeopardize your entire bodybuilding career. Weight loss and muscle gain take time, and setting your expectations too high will only bring frustration. The reason is that you will always feel like you are not getting what you deserve, even though you put a lot of effort into it.

4. Losing Focus as Soon as You Begin a Nutrition Program

Protein cycling to lose a certain amount of fat or attain a particular lean muscle mass is no walk in the park. You have to drive yourself every day with unwavering discipline. That kind of consistency will give you the results you need. You may not achieve the results 100%, but you will get up to 90% with character. Whether you will maintain your focus to the end of the program depends on the nutrition program you choose. For this reason, it is essential that you only go for a sustainable program, as indicated in No. 1 above.

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Protein Cycling Pros and Cons

Protein cycling bodybuilding is not without immense benefits as well as drawbacks. While you may not realize all the advantages you need, you are assured that more than 50% gains, at least mentioned, don’t make your expectations so high because this process takes time. The following are some pros and cons associated with protein cycling.

Pro: Most protein foods are easy to find

Most bodybuilders have tight schedules and do not get the time to get protein foods not found in their locality. Luckily, most protein isolates are pretty accessible and convenient. Take the case of a milkshake, for example; it is virtually at arm’s length in your nearest store.

Con: Protein powder doesn’t contain all the nutrients you may need

Even if you get a convenient protein supplement, you may still be forced to look for other food nutrients not found in it. That cancels the convenience of finding something like a protein powder shake somehow.

Pro: Older bodybuilders benefit the most from protein cycling

It has been established that older bodybuilders benefit the most from protein cycling due to their bodies’ enhanced protein sustainability. Most of them engage in highly intensive training exercises that enable them to take between 1.6 to 2 grams per pound of body weight and get more results. On the other hand, young bodybuilders can only take 0.5 to 1.2 grams of proteins per pound to get the desired results. It is doubtful that young bodybuilders will get any additional benefits from taking more than 1.8 grams per pound.

Con: You don’t need only supplements for protein cycling

You can attain the recommended protein intake by taking ordinary high-protein foods such as fish, eggs, beef, Almonds, lentils, soy milk, and many more. That means you don’t necessarily have to take protein supplements to achieve lean muscle mass or weight loss.

Pro: Protein Powder is the perfect supplement for weight loss

As you may already know, protein powder is a highly concentrated protein source for bodybuilders looking to lose weight. Pro bodybuilding requires constant muscle mass, and taking protein powder in their cycles ensures they do not accumulate many calories at the expense of muscle.

Con: You will come across protein supplements with too much sugar and other additives

Without sugars and other additives, you may not stand the taste of most protein isolates. Although these substances improve the taste and make the supplements worth eating, they are unsuitable for bodybuilders. Unless you are ready to put up with the awful taste of protein supplements left on your mouth, supplements, sugars, and other additives will always be a part of your protein cycling diet.

Protein Cycling Side Effects

Protein cycling is a relatively new concept, and little research has been conducted. The process has been found to have specific side effects on bodybuilders. However, it is essential to note that side effects happen in every aspect of bodybuilding. It is somehow normal, so you shouldn’t freak out about experiencing some of them unless they become life-threatening. Here are some common side effects associated with protein cycling:

Thirst
Possible kidney damage and malfunction
Loss of appetite
Loss of muscle
Nausea
Increased bowel movements and cramps
Interference of the body’s nutrient absorption

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Conclusion

As stated in this Article's first sentence, protein is king in bodybuilding and is the main dietary factor for every athlete. However, it is how you take it that makes the difference. Protein cycling becomes a viable option when you feel like your body is no longer retaining as much protein as necessary for your bodybuilding purposes. Let no one lie that protein cycling only works for a particular group. Every bodybuilder can benefit from protein cycling if they follow the proper protocol.

Bodybuilders work longer and harder than most athletes, so they need the means. The means here means more significant muscles to sustain the intensive workouts. The bodybuilder can maintain good form throughout the season with protein cycling. Pro bodybuilders no longer follow the tradition of taking one gram per pound of their body weight. The reason is that the industry is increasingly becoming more competitive, and only the best make it to the top.

Overall

Protein cycling has enabled them to beat opponents to the title by eating as much as 2.5 grams per pound of protein. However, there is always a limit on how much protein a bodybuilder should consume. The limit depends on how much protein your body can sustain to help you reach your full potential. That means you must study your body to determine your protein intake limits.

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Counteracting Anabolic Resistance with Adaptogens in Aging Men

Published

1 month ago

January 28, 2025

Sane

As people age, maintaining muscle mass and strength becomes increasingly challenging due to a natural condition called anabolic resistance. This phenomenon, where muscles become less responsive to exercise and protein intake, can start as early as age 40. However, adaptogens—herbs that help the body adapt to stress—are emerging as promising allies in combating this resistance and promoting muscle health.

Understanding Anabolic Resistance Symptoms

Aging athletes may experience several symptoms of anabolic resistance, including:

Decreased Muscle Protein Synthesis

Muscles become less responsive to protein, affecting growth and recovery.

Increased Cortisol Levels

Chronic stress raises cortisol levels, which can lead to muscle breakdown.

Hormonal Decline

Natural decreases in testosterone and growth hormone reduce muscle-building capacity.

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Top Adaptogens for Muscle Health

Some of the most commonly used adaptogens include Ashwagandha, Rhodiola Rosea, and Panax Ginseng. Their key benefits are:

Ashwagandha

- Supports testosterone levels.
- Reduces cortisol, improving recovery and muscle maintenance.
- Enhances endurance for sustained workouts.

Rhodiola Rosea

- Lowers fatigue and increases stamina.
- Reduces stress, supporting muscle retention.

Panax Ginseng

- Boosts energy levels for longer, more effective workouts.
- Supports immune function, aiding in recovery.

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How Adaptogens Support Muscle Tissue and Overall Health

Adaptogens help counteract anabolic resistance by:

Regulating Hormones

Ashwagandha may optimize testosterone and growth hormone levels, essential for muscle maintenance.

Lowering Cortisol Levels

High cortisol can exacerbate anabolic resistance. Adaptogens like Rhodiola and Ashwagandha help reduce cortisol, fostering a more anabolic environment.

Enhancing Energy and Endurance

Rhodiola and Ginseng boost energy levels, helping athletes maintain workout intensity, crucial for combating anabolic resistance.

Boosting Recovery and Reducing Fatigue

Ashwagandha aids muscle recovery, and Rhodiola reduces fatigue, both vital for consistent training intensity.

Tips for Integrating Adaptogens into Your Routine

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To incorporate adaptogens into your daily life, consider these tips:

Start Small

Begin with a lower dose to gauge your body's response.

Cycle Use

Use adaptogens for 6-8 weeks, then take a short break to reset and maintain their effectiveness.

Choose Quality Supplements

Opt for third-party tested and certified supplements to ensure potency and purity.

More Options to Counteract Anabolic Resistance in Older Men

Related Article: Peptides Vs Steroids - A Complete Guide

When it comes to counteracting anabolic resistance in older men, it's important to consider both safety and efficacy. Here are some options that might be beneficial:

Selective Androgen Receptor Modulators (SARMs): These compounds are designed to mimic the effects of anabolic steroids without the severe side effects. They can help increase muscle mass and strength.

Testosterone Boosters: Supplements like Adaptophen contain natural ingredients such as Tongkat Ali, Siberian Rhodiola Rosea, and Elk Antler Velvet, which are promoted to boost testosterone levels, improve muscle growth, and aid recovery.

Human Growth Hormone (HGH): HGH supplements can help increase muscle mass and strength, but they should be used under medical supervision due to potential side effects.

Ecdysterone: This compound is found in certain plants and has been shown to have anabolic effects similar to anabolic steroids but with fewer side effects.

Turkesterone: Another natural compound that has shown promise in increasing muscle mass and strength without the harsh side effects of anabolic steroids.

It's crucial to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications. They can help you determine the best course of action based on your individual needs and health status.

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Recommended Exercises to Restore Muscle In Older Men

Restoring muscle loss in older men can be effectively achieved through a combination of resistance training and functional exercises. Here are some of the most effective exercises:

Dumbbell Squats: These help build lower body strength and muscle mass. Stand with feet shoulder-width apart, holding dumbbells at your sides, and squat down while keeping your chest up.

Incline Dumbbell Bench Press: This exercise targets the upper chest and shoulders. Lie on an incline bench, holding dumbbells, and press them upwards until your arms are fully extended.

Chest-Supported Dumbbell Rows: Great for strengthening the back muscles. Adjust the bench to an incline, chest-supported, and pull the dumbbells towards your torso while keeping your back straight.

Planks: Excellent for core strength and stability. Hold a forearm plank position, keeping your body in a straight line from head to heels.

Bird Dogs: This exercise improves core strength and balance. Start in a tabletop position, extend one arm and the opposite leg, and hold for a few seconds before switching sides.

Bodyweight Exercises: Exercises like push-ups, lunges, and step-ups are also beneficial for maintaining muscle mass and overall strength.

Incorporating these exercises into a regular workout routine can help combat muscle loss and improve overall fitness. Remember to start slowly and gradually increase the intensity to avoid injury.

Conclusion

While adaptogens are not a substitute for a balanced diet or structured training, they offer a natural way for aging athletes to manage anabolic resistance. By supporting hormonal balance, reducing stress, enhancing energy, and aiding in recovery and fatigue, adaptogens like Ashwagandha, Rhodiola Rosea, and Panax Ginseng can help athletes, especially those over 40, stay strong and healthy as they age.

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Tips on How to Store Peptides and HGH

Published

2 months ago

January 9, 2025

Sane

When peptides are mixed with bacteriostatic water (BAC water), their longevity is highly influenced by how they are stored. Correct storage is crucial, as improper conditions can compromise their quality and reduce their efficacy.

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Key Storage Guidelines

Room Temperature: Peptides tend to degrade rapidly at room temperature, lasting only a few hours to a day. It's best to use them immediately in this condition.

Refrigeration (2-8°C): When stored in a refrigerator, peptides mixed with BAC water can remain stable for 2-4 weeks. However, some peptides may degrade more quickly than others, so limiting storage to around two weeks is safest.

Freezing (-20°C or lower): For prolonged storage, freezing is the best option, maintaining peptide stability for several months. It is important to avoid multiple cycles of thawing and refreezing, as this can degrade the peptides.

It's important to note that storage guidelines can differ depending on the specific peptide, so always check for the particular recommendations to ensure maximum longevity and effectiveness.

NOTE: Peptides reconstituted with Sterile Water only remain potent for 2-3 days, even under ideal storage conditions. This is because sterile water lacks the antibacterial properties of BAC water, leading to faster bacterial growth and peptide degradation.

Finding Containers to Store Peptides and HGH

You can find containers for storing peptides and HGH at various online retailers and specialty stores. Here are a few options:

Edge Peptides: They offer a range of storage containers suitable for peptides, including glass and high-quality plastic vials.

Peptide Sciences: This site provides information on peptide storage and offers appropriate containers.

Muscle and Brawn: They have guidelines on peptide storage and sell containers designed for this purpose.

Make sure to choose containers that are chemically inert, such as glass or high-quality plastic, to avoid any reactions with the peptides. Additionally, ensure the containers are tightly sealed to prevent contamination and degradation.

What Would Be the Best Peptides and HGH for Beginners?

For beginner bodybuilders and athletes, it's important to start with safe and effective options. Here are some of the best peptides and human growth hormone (HGH) supplements:

Peptides for Muscle Growth

Ipamorelin: Stimulates growth hormone production, aiding muscle growth and fat loss.

CJC-1295: Enhances growth hormone release, promoting muscle growth and improving sleep quality.

Hexarelin: Stimulates growth hormone release, aiding muscle gain and cardiovascular health.

Sermorelin: Increases growth hormone production, beneficial for muscle growth.

GHRP-6: Stimulates growth hormone release, increasing energy levels and aiding muscle growth.

HGH Supplements

CrazyBulk HGH-X2: Boosts HGH production, increases energy levels, and helps build muscle mass.

HyperGH 14x: Promotes muscle growth and improves performance.

GenF20 Plus: Maintains optimal HGH levels, aiding in muscle growth and anti-aging.

PGH-1000: Enhances strength and stamina.

Sytropin: Supports physical fitness, anti-aging, and andropause.

Summary

Storing peptides and human growth hormone (HGH) properly is crucial for maintaining their effectiveness and ensuring safety. Peptides should ideally be stored in a refrigerator at 2-8°C for up to 2-4 weeks when mixed with bacteriostatic water, while freezing them at -20°C or lower extends their stability for several months, but avoid thawing and refreezing. When reconstituting peptides, use bacteriostatic water instead of sterile water to maintain potency for a longer duration (2-4 weeks versus 2-3 days). Use chemically inert containers, like glass or high-quality plastic vials, and ensure they are tightly sealed. Maintain sterility during reconstitution and storage to prevent bacterial contamination.

Use reconstituted peptides as soon as possible to avoid degradation in solution. Popular peptides for muscle growth include Ipamorelin, CJC-1295, Hexarelin, Sermorelin, and GHRP-6, while CrazyBulk HGH-X2 is a common supplement to boost HGH production. Always check the specific storage recommendations for each peptide, as they can vary.

Remember, it's crucial to consult with a healthcare professional before starting any new supplement regimen to ensure it's safe and appropriate for your individual needs.

Must Read: Targeted Training for Individual Muscle Groups

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Mushroom Chitosan for Skin Care: A Plant-Based Option for Skincare

Published

3 months ago

December 23, 2024

Sane

Mushroom chitosan is a prominent ingredient in the skincare industry, celebrated for its compatibility with skin, moisturizing properties, and its role in wound healing and skin regeneration. Extracted from the cell walls of specific mushrooms, this eco-friendly, plant-based alternative to traditional chitosan (which is typically derived from shellfish) has recently gained considerable attention. It is swiftly becoming a favored ingredient in products designed to enhance skin texture, reduce inflammation, and improve moisture retention. This article delves into the science behind mushroom chitosan, its skin benefits, and how it compares to other popular ingredients.

Chitosan Overview

Chitosan is a natural polysaccharide traditionally obtained from the exoskeletons of shellfish like shrimp and crabs. However, mushroom chitosan, derived from fungi such as Aspergillus niger and Agaricus bisporus, offers a plant-based, vegan-friendly alternative. It provides similar benefits without the allergens or ethical concerns associated with animal-derived ingredients.

What It Does

Mushroom chitosan exhibits excellent biocompatibility, meaning it works well with human skin without causing irritation or allergic reactions. It is also biodegradable and sustainable, making it a particularly appealing option for eco-conscious consumers.

Mushroom chitosan forms a protective film on the skin’s surface, which helps retain moisture and shields the skin from environmental stressors like pollution and harmful bacteria. This barrier function also enhances the skin’s ability to retain water, making it especially beneficial for individuals with dry or sensitive skin.

Chitosan Magic

Additionally, chitosan has antimicrobial properties that can help prevent and treat skin infections. It promotes wound healing by accelerating the regeneration of skin cells, making it useful for post-inflammatory conditions like acne scars or minor cuts. Here is a summary of the main benefits of using mushroom chitosan:

Enhanced Hydration

Mushroom chitosan’s film-forming ability helps lock in moisture, maintaining the skin’s hydration levels. This is especially beneficial for dry, dehydrated skin or for maintaining a healthy moisture barrier.

Anti-inflammatory

Chitosan has been shown to reduce inflammation, which can soothe irritated or red skin. This makes it effective for people dealing with sensitive skin conditions like eczema or rosacea.

Chitosan Wound Healing and Skin Repair

Studies have shown that chitosan accelerates the skin’s natural healing process, making it a valuable ingredient for wound care and the recovery of damaged skin. It supports the regeneration of healthy skin cells, which can help minimize scarring and promote overall skin health.

Chitosan Antimicrobial Properties

Its ability to inhibit the growth of bacteria and fungi can help reduce breakouts and skin infections, providing a natural solution for acne-prone skin.

Anti-aging Benefits

Mushroom chitosan supports the skin’s elasticity and firmness by maintaining moisture levels and protecting it from oxidative stress, making it an effective anti-aging ingredient. By reducing the appearance of fine lines and improving texture, it contributes to a smoother, youthful complexion.

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Let's Compare it With Traditional Skin Products

Hyaluronic Acid: Mushroom chitosan and hyaluronic acid are both excellent for retaining moisture in the skin. However, chitosan also offers antimicrobial and wound-healing benefits, making it a multifunctional ingredient.

Collagen: Both ingredients aim to improve skin texture and elasticity. While collagen helps firm and plump the skin, mushroom chitosan focuses on moisture retention, repair, and protective qualities, offering a more comprehensive approach to skincare.

Traditional Chitosan: Mushroom chitosan has an edge over traditional shellfish-derived chitosan as it is plant-based and hypoallergenic. People with shellfish allergies can use it safely, and it’s also suitable for vegans and those seeking sustainable skincare options.

Main Products Containing Mushroom Chitosan

Moisturizers and Serums: As a potent humectant, mushroom chitosan is increasingly used in moisturizing products to boost skin hydration, enhancing the skin’s natural barrier.

Acne Treatments: Thanks to its antimicrobial and anti-inflammatory properties, mushroom chitosan is an excellent ingredient in acne-fighting formulas, reducing bacterial growth while calming inflamed skin.

Wound Healing Creams: Given its regenerative abilities, mushroom chitosan is often included in creams designed to speed up wound healing or reduce scarring, especially for acne-prone skin or post-skin procedures.

Anti-aging Products: Mushroom chitosan’s ability to retain moisture and support the skin’s elasticity makes it a key ingredient in anti-aging serums and creams, helping to reduce the appearance of fine lines and wrinkles.

Overall

Mushroom chitosan is an exciting, versatile ingredient in skincare that addresses multiple concerns, from hydration and inflammation to skin repair and protection. As a vegan-friendly, eco-conscious alternative to traditional chitosan, it offers a sustainable and effective solution for enhancing skin health. With its broad range of benefits and gentle nature, mushroom chitosan is poised to become a staple in modern skincare.

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